Enhancing Skills

Lunge Press

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell lunge press is a compound exercise that targets multiple muscle groups including the legs, glutes, shoulders, and core. It involves performing a lunge while simultaneously pressing dumbbells overhead.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Quadriceps stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio such as jogging or jumping jacks
  • Bodyweight lunges to activate the muscles

How to select the proper weight: Start with light weights and gradually increase as you get comfortable with the movement. Choose a weight that allows you to perform the exercise with proper form and technique.

Proper form:

  1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Step forward with one leg and lower your body into a lunge position.
  3. As you lower your body, simultaneously press the dumbbells overhead until your arms are fully extended.
  4. Return to the starting position by bringing your back leg forward and lowering the dumbbells back to shoulder height.
  5. Repeat with the other leg.

How to reduce the difficulty:

  • Perform the exercise without weights
  • Perform the exercise with light weights
  • Reduce the range of motion by not lowering the back knee as far down

How to increase the difficulty:

  • Increase the weight of the dumbbells
  • Increase the range of motion by lowering the back knee further down
  • Perform the exercise explosively with a jump at the end of each lunge

Number of reps: Beginner: 8-10 reps Intermediate: 12-15 reps Advanced: 16-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Legs

Muscle Group(s):

Calves, Gluteus, Quadriceps, Shoulders

Muscles used:

Primary:

Quadriceps

Secondary:

Glutes, Deltoids

Tertiary:

Calves

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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